When the sun rises again we activate the sympathetic nervous system, release seratonin (‘get up and go’ hormone) and increase cortisol levels. The body starts to ‘metabolise’ quicker and the heart rate increases.

Ideally we should sleep when the sun goes down and wake when it rises.

Realistically try to be in bed by 10.30 and awake by 6.30.

Avoid raising your cortisol levels in the evening to maximise recovery by avoiding stimulants such as bright lights, caffeine and sugar in the evening.

Take regular breaks and make time to relax.

Avoid having a TV in your bed room which interrupts sleep with radiation given off.

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Disclaimer: We’re all unique! Results vary from person to person depending on their genetics, diet, lifestyle and environment and therefore how quickly you achieve the results you desire can depend upon a variety of factors, thus why we favour the ‘holistic’ approach.